WOD: Tuesday 250610

"What is real? How do you define real? If real is what you can feel, smell, taste, and see, then real is simply electrical signals interpreted by your brain."

• Coaching Brief & Class Overview

Today’s focus is on upper body pressing and pulling strength under both load and fatigue. We open with an absolute strength piece of weighted pull-ups, before moving into a repeatable upper body stamina test with the conditioning workout “Trinity.”

In the strength work, athletes will build across 5 sets of 3 weighted pull-ups. The goal here is to challenge pulling strength while maintaining strict form and full range of motion. Encourage athletes to start at a manageable load and increase each round, aiming for their heaviest triple by set 5. For those not yet doing weighted pull-ups, scale to banded strict reps or eccentric pull-ups to keep the intent focused on controlled strength development.

The workout “Trinity” shifts the emphasis to upper body stamina and aerobic repeatability. Each 3-minute interval starts with 50 double unders, this should be performed smooth and unbroken if possible. The dumbbell bench press is the heart of the piece: ideally unbroken or one break per set, emphasizing stability and full lockout each rep. Athletes will then move directly into 10 burpee pull-ups, which spike heart rate and challenge grip and upper body coordination. The goal here is to complete the set of burpee pull-ups in under a minute.

The intention is to complete each round in 2:00–2:30, leaving athletes at least :30 to recover before the next interval. Athletes should aim to match their round times and effort across all 5 sets, making smart decisions early to avoid burnout later.

Gymnastics Strength Test:

Every 2 mins for 10 mins.

3 Weighted Pull-ups, pick load

Goal: Building to 90% of 1RM (If you tested the 1RM from a few months ago or have that logged)

metcon: "Trinity"

Every 3 mins for 15 mins do:

50 Double Unders

15 Dumbbell Bench Press, 50/35 lbs

10 Burpee Pull-ups

Accessories:

3 rounds for quality of:

12 Ring Tricep Extensions

12 Ring Bicep Curls